STRENGTH WEEK #6

DAY 1

BACK SQUAT

4 x 5 @ 72%

5 X 3 @ 80%

HANG MUSCLE SNATCH

Build To Heavy Single

 

DAY 2

SNATCH

4 x 2 @ 72%

4 x 2 @ 75%

4 x 1 @ 82%

Not Touch & Go Reps

SNATCH BALANCE

7 x 1 @ 82%

 

DAY 3

REST

 

DAY 4

CLEAN & JERK

4 x 2 @ 72%

4 x 2 @ 75%

4 x 1 @ 82%

Not Touch & Go Reps

CLEAN GRIP DEADLIFT

3 x 4 @ 80%

Pause at Mid Thigh

 

DAY 5

FRONT SQUAT

4 x 5 @ 72%

3 x 3 @ 80%

CLEAN PULL

3 x 3 @ 95% clean

BEHIND THE NECK 2 PUSH PRESS + 1 SPLIT JERK

Work up to heavy for the day

 

DAY 6

SNATCH/CLEAN & JERK

Build to Heavy 80% for the day

FRONT SQUAT

Heavy 1 ΒΌ Front Squat

 

MONDAY

RX+

4 RFT

15 DB WEIGHTED STEP UP (24/20”)(50/35#)

20 HSPU

25/18 CAL ROW

 

RX

4 RFT

15 DB WEIGHTED STEP UP (24/20”)(35/20#)

10 HSPU

25/18 CAL ROW

 

FITNESS

4 RFT

15 DB WEIGHTED STEP UP (24/20”)(25/10#)

15 PIKE PUSH UP

15/18 CAL ROW

 

ACCESSORY

3 ROUNDS FOR QUALITY

10 FALSE GRIP RING ROW

20 BANDED TRICEP PULL DOWN

30 HOLLOW ROCKS